Not necessarily for time, but your ultimate goal should be to get all the way through each exercise without a break. Rest between exercises as needed.

1000 m row
100 squats
100 KB swings 25/35
100 stab crunches
100 KB high sumos 25/35
100 walking lunges (R+L=2)
1 mile run/elliptical

Daily Extras: Double up or repeat the cardio.sure 

Daily Extras - 

100 burpees for time.

Workout Notes: 

  • We are going back at the legs again after a rough week last week. We need it. It'll help tune them up.
  • Do the non-cardio stuff in any order, but you must bookend the cardios. May have to flip flop based on machine availability. 
  • May not partition.
  • Workout is not for time. That being said, try to complete each exercise without breaks (rookies ignore). 
  • Rest between exercises as needed.

Worth a read. I've been following Marc's progress intently for most of this year. He is an inspiration to me. This kind of thing (below) shows why. 

Ashley and Jess demo how to make it fun! That kid as a $1m smile!